Quick Set Friday: Vertical Kick Break
- By Jené Shaw
- Published Aug 17, 2012
- Updated Dec 17, 2012 at 1:10 PM UTC
Triathlete contributor and swimming all-star Sara McLarty has a blog with more than 500 creative workouts used in her Masters swim program in Clermont, Fla. We’ll feature a workout every Friday so you have new ideas to take to the pool. On her blog (NTCMastersSwim.blogspot.com), you can pick a Monday set for a long distance focus, a Wednesday set for sprint training, or Friday for creative open water skills.
The A sets are between 4–5000 yards total, with intervals ranging from 1:20–1:30 per 100. The B sets are 3000–3500 total, with intervals of 1:50–2:00 per 100. The C sets are 2000–2500 total and all based on a rest interval.
**Long Course Meters**
A:
600 warm up (2x: 200 swim/100 kick)
12×25 @ :40 (swim 25m, vertical kick until :40, swim 25m, repeat)
10×50 @ 1:00 (odds: drill 25 right arm, 25 left arm; evens: swim)
8×100 pull @ 1:45 (3/5 breathing pattern by 50)
6×150 (100 swim strong @ 1:40, 50 FAST @ :60)
4×200 w/ fins (50 kick on back, 50 swim, repeat) w/:20 sec rest
2×250 w/:30 sec rest (2nd and 4th 50s are FAST, all others are easy)
300 cool down
*4700 Total*
B:
600 warm up (2x: 200 swim/100 kick)
12×25 @ :50 (swim 25 m, vertical kick until :50, swim 25m, repeat)
8×50 @ 1:30 (odds: drill 25 right arm, 25 left arm; evens: swim)
6×100 pull @ 2:10 (3/5 breathing pattern by 50)
4×150 (100 swim strong @ 2:00, 50 FAST @ 1:10)
3×200 w/ fins (50 kick on back, 50 swim, repeat) w/:30 sec rest
2×250 w/:30 sec rest (2nd and 4th 50s are FAST, all others are easy)
300 cool down
*3900 Total*
C:
600 warm up (2x: 200 swim/100 kick)
12×25 (swim 25 m, vertical kick for :15 seconds, swim 25m, repeat)
6×50 w/:30 sec rest (odds: drill 25 right arm, 25 left arm; evens: swim)
4×100 pull w/:30 rest (3/5 breathing pattern by 50)
2×150 (100 swim strong, rest :15, 50 FAST, rest :30)
2×200 w/ fins (50 kick on back, 50 swim, repeat)
100 cool down
*2400 Total*
More Quick Set Friday workouts.
RELATED: Refine Your Swim Kick
FILED UNDER: Swim / Training TAGS: Quick Set Friday
Jené Shaw
Jené Shaw is a senior editor at Triathlete magazine, a three-time Ironman finisher and a USAT Level 1 certified coach